WOD

CrossFit 45 North – CrossFit Warm-up Pullovers and Hamstrings (No Measure) 3 sets A1. 10 PVC Pipe Pulldowns (laying down) A2. 10 Hamstring curls with... Read More

CrossFit 45 North – CrossFit Weightlifting Back Squat (4 sets x 5 reps at 75%) Back Squat (1 set x max reps at 75%) Metcon... Read More

CrossFit 45 North – CrossFit Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Sprints Between each round: 10 Box Jumps 24/20 15 Airsquats 1 sprint is down and back... Read More

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (1 x10 @60%, 1 x 8@65%, 2 x 6 @ 70%) Metcon Metcon (AMRAP – Reps) AMRAP... Read More

CrossFit 45 North – CrossFit Warm-up Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3 to 4... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Reverse Tabata L-sit – 8 rounds (10 seconds work; 20 second rest) Gymnastics Eccentric and Concentric... Read More

CrossFit 45 North – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Weightlifting rest 5 to 10 minutes after Grace... Read More

CrossFit 45 North – CrossFit Weightlifting Paused Front Squat (3 sets x 1 rep – very light – 15 second pause) Front Squat (5-5-5-5-5 building... Read More

CrossFit 45 North – CrossFit Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″HAPPY BIRTHDAY CHRISTINE